7.21.21. Renegade – 50:50

WARM UP

(5-7 min)

CONE DRILLS x 2 Rounds

  • sprint/back peddle killers (4 cones)
  • high knees (1) lunges (2) butt kicks to last cone (3) – turn & repeat
  • lateral lunge & reach – L (1) lateral lunge & reach – R (2) groiners (3)

MOBILITY

(2-3 min)

:30/30 leg swings side – to – side
:30/30 leg swings F-B

PART I.

(16 min)

:30 Go’s x 4 Rounds (groups of 2)

  • sledgehammer swings – alternating
  • sled push (long walking strides – heavy stack)
  • ab wheel
  • trx tri-ext
  • kneeling med ball slams
  • hand stand holds or plank pushups

PART II.

(32 min)

Every 4:00 x 8 Rounds Perform:

  • 200M Run
  • 20 KBS
  • 10 Butterfly Sit-Ups